Practice A- 5min of skipping with varied footwork followed by 50 cycles of 2 to 1 single to double-unders. (Make sure you maintain a fixed hand position.)
Practice B- 30 sec Hollow Hold, 30sec rest, 30 sec Crab Postion Hold x 4 rounds.
Practice C- Added conditioning. 10min Row at moderate pace followed by 4 sets of 20 sec ME, 40 sec 60%.
Perform all three at some point during this week before or after class. Perform only one per day.
5-4-3-2-1 Front Squat or Back Squat
3 x 15 Low Box Step Ups per leg (110 degree knee angle) add weight if possible.
12min AMRAP of:
12 Front Rack Lunges (135/95) 9 Burpees 12 KBS (70/53)
Flexibility block 1
10 per side Banded Hip Abduction (keep the movement controlled and pause at maximal contraction) 10 per side KB Arm Bar w/ Press 10 Banded Standing Rows (hold the point of maximal for 10sec on the last rep)
8 Strict Chin-Ups 10 Strict Dips (AFAP) be sure you are still achieving full range of motion.
"Cindy Might as Well Jump"
5 Kipping Pull-Ups 10 Push-Ups 15 Jumping Lunges
Flexibility Block 4
Press 5-4-3-2-1 (once you find your 1RM Press strip 20% off the bar and go for a ME rep set.)
Find your Max Strict Deficit Handstand Push-up followed by a max effort set of Strict HSPU
3x15 Superset BB Bicep Curls and Overhead Tricep Extensions (rest as needed between sets.) Build your weight.
Note: if mobility is an issue, perform the Tricep Extensions lying down.
Tabata Shuttle Sprints
Tabata Hollow Holds
Tabata Double Unders
Tabata Goblet Squats (35/25)
Flexibility block 5
"Twelve Ways of Fitmas"
12 Back Rack Forward Lunge Steps (135/95) 12 Weighted Ring Dips (45/35) 12 Hang Power Cleans (135/95) 12 Bar-Facing Burpees 12 Overhead Squats (135/95) 12 Strict Weighted Pull-Ups (45/35) 12 Push Press (135/95) 12 Pistol Squats per Leg 12 KB Snatches per side (70/53) 12 Back Squats (135/95) 12 KB Clean and Jerks per side (70/53) 12 Wall-Walks